Porridge is an excellent breakfast choice for weight loss. Here’s why:

• Low in calories: A 40g serving contains about 152 calories, making it a low-calorie option.
• High in fibre: Packed with beta-glucan, a soluble fibre that keeps you full longer and helps reduce cholesterol.
• Steady energy: Its low glycaemic index ensures slow digestion, avoiding blood sugar spikes and cravings.
• Rich in protein: Oats are one of the most protein-dense grains, supporting muscle maintenance during weight loss.
• Customisable: Add low-calorie, nutrient-rich toppings like fresh berries, Greek yoghurt, or cinnamon for flavour and nutrition.

Quick tips for weight-loss friendly porridge:

• Use steel-cut or rolled oats instead of instant varieties.
• Cook with water or unsweetened almond milk to reduce calories.
• Avoid high-calorie toppings like sweeteners, dried fruits, or full-fat dairy.

Recipe highlights:

1. Berry chia overnight oats: No-cook, 300 calories per serving.
2. Protein-packed porridge: 30g of protein, 350 calories.
3. Egg and vegetable porridge: Savoury option, 250 calories.

Porridge is not just filling and nutritious; it's versatile, easy to prepare, and supports long-term weight-loss goals. Start your day with a warm bowl or overnight oats for a satisfying, energy-packed breakfast!

What's in porridge?

Porridge has long been known as a hearty breakfast that provides steady energy. Let’s break down its nutritional profile and how it supports weight loss.

Protein, carbs, and fats

Oats, the main ingredient in porridge, are packed with nutrients. They contain 11–17% protein by dry weight, making them one of the most protein-rich cereal grains out there. This protein helps maintain muscle and keeps you feeling full longer, which is essential during weight loss.

The carbs in porridge are mostly complex, meaning they digest slowly. This provides consistent energy and helps avoid blood sugar spikes that can lead to hunger and cravings. Oats also contain unsaturated fats, which further contribute to feeling satisfied.

Fiber content and key nutrients

A typical 50 g (1.76 oz) serving of oats delivers about 4 g of fibre. They’re particularly rich in beta-glucan, a type of soluble fibre that makes up 2.3% to 8.5% of whole oats.

Oats are also a source of important vitamins and minerals like zinc, copper, selenium, B vitamins, and antioxidant polyphenols. While these nutrients play a role in overall health, portion control is equally important for managing weight.

Calories and serving size

The calorie count for porridge varies depending on portion size. A small serving is around 150 calories, while a larger one can be closer to 250 calories. A standard 7-oz (200 g) serving of plain porridge made with water typically contains about 193 calories.

Adding milk or toppings will increase the calorie count, so measuring portions is key. This nutritional breakdown highlights how porridge can be a useful part of a weight-loss plan.

Porridge and weight loss

Discover how porridge supports weight loss with its high fibre, low-calorie content, and ability to keep you full for longer.

Blood sugar impact

Porridge is a smart choice for managing weight, thanks to its effect on blood sugar levels. Steel-cut and rolled oats have a glycaemic index of about 55. which means they release glucose into your bloodstream slowly. The beta-glucan in oats helps delay carbohydrate absorption, keeping blood sugar levels steady. This gradual release of glucose also contributes to a longer-lasting feeling of fullness.

Staying full longer

Studies show porridge keeps you satisfied longer than many other breakfast options. One study found that whole grain porridge reduced hunger for up to 8 hours, compared to refined wheat bread. This extended satiety can help curb mid-morning cravings and prevent overeating later in the day.

As Vively’s dietitian emphasised:

"Porridge is a nutrient-dense, high-fibre breakfast that supports weight management by keeping you full longer and stabilising blood sugar levels. Choosing the right portion and toppings can make it a powerful tool for achieving your health goals."

For a satisfying breakfast, a typical serving of rolled oats (½ cup) cooked in 1 cup of water provides:

A better breakfast option?

Research highlights porridge's clear advantages over other breakfast foods. A study at Louisiana State University's Pennington Biomedical Research Centre found interesting results:

For the best results, stick to steel-cut or rolled oats instead of instant varieties, which often include added sugars. Research also shows that increasing soluble fibre intake by 10 grams can lead to a 3% reduction in visceral fat. This makes porridge an excellent choice for targeting belly fat while keeping your energy levels stable throughout the morning.

Did you know fibre plays a key role in blood sugar control? Learn more about how fibre helps regulate blood sugar levels and supports weight management.

Making weight-loss friendly porridge

Learn how to prepare porridge that supports weight loss by choosing the right ingredients, portion sizes, and healthy toppings.

Measuring and cooking tips

Start with a simple base: combine ½ cup of rolled or steel-cut oatmeal with 1 cup of water. This portion is about 165 calories before adding any toppings.

Here are two easy cooking methods to prepare your porridge:

• Microwave method: Mix your oats and water in a deep, microwave-safe bowl. Cook on high for 2–3 minutes, stirring halfway through. This method is quick and gives a great texture.
• Stovetop method: Use a 1:2 ratio of oats to water. Bring the mixture to a boil, then lower the heat and simmer for 5–7 minutes, stirring occasionally until it reaches your desired consistency.

To keep portions consistent and calorie counts accurate, use a digital scale or measuring cups. Once your base is ready, you can add toppings to boost flavour and nutrition.

Best toppings for weight loss

Choose toppings that are low in calories but packed with nutrients. Here are some great options:

What not to add

Avoid ingredients that can derail your weight-loss efforts. Skip these high-calorie options:

• Sweeteners: Stay away from added sugars, honey, or maple syrup.
• Dried fruits: Opt for fresh fruits instead.
• Full-fat dairy: Use skim milk or unsweetened alternatives.
• Candied nuts: Replace with plain, sliced almonds or chopped walnuts in controlled portions.

3 weight loss porridge recipes

These porridge recipes are designed to help with weight loss while keeping you satisfied throughout the morning. They combine nutritious ingredients with practical preparation methods, making it easier to manage your calorie intake.

Berry chia overnight oats

This no-cook recipe blends oats and chia seeds to keep you feeling full for hours. Each serving is about 300 calories.

Here’s how to make it:

Ingredients:

• 1/2 cup old-fashioned oats
• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• A pinch of salt and cinnamon
• 1 cup fresh berries
• 2 tablespoons Greek yoghurt

Instructions:

Combine the oats, chia seeds, almond milk, salt, and cinnamon in a jar or bowl. Refrigerate overnight. In the morning, stir well, then top with berries and Greek yoghurt for an extra protein boost.

Looking for something with even more protein? Try the next recipe.

Protein-packed porridge

This porridge delivers around 30 grams of protein and 350 calories per serving, making it perfect for those who need extra energy.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop (30g) protein powder
• Cinnamon and fresh berries

Instructions:

Cook the oats in almond milk until creamy. Remove from heat and stir in the protein powder to avoid clumps. Sprinkle with cinnamon and top with fresh berries.

Prefer a savoury option? Check out the next recipe.

Egg and vegetable porridge

This savoury porridge combines wholesome oats with vegetables and protein for a filling, low-calorie meal. Each serving is about 250 calories.

Ingredients:

• 1/2 cup rolled oats
• 1 1/2 cups low-sodium chicken broth
• 1 egg
• 1 cup mixed vegetables (e.g., carrots, zucchini, mushrooms)
• Garlic and salt, to taste

Instructions:

Cook the oats in chicken broth until tender. Add the vegetables and simmer until softened. Top with a poached egg and season with garlic and salt.

Feel free to tweak these recipes to match your dietary needs, but keep portion sizes in check to stay on track with your goals.

Looking for a great low-GI breakfast? Explore other top low-GI foods that can help stabilise blood sugar and support weight loss.

Adding porridge to your diet plan

Discover the best ways to incorporate porridge into your daily meals to support weight loss while maintaining balanced nutrition.

When to eat porridge

Porridge is often enjoyed as a breakfast staple, but you can eat it whenever it fits your energy needs. Try overnight oats in the morning for convenience or a warm bowl of porridge post-workout for recovery. Sticking to a regular eating schedule can help create consistent, healthy habits.

Planning other daily meals

To complement your porridge and maintain balance, here's a simple meal plan:

• Breakfast: Pick one of the porridge recipes shared earlier (250-350 calories).
• Lunch: Focus on lean proteins and lots of vegetables (400-500 calories).
• Dinner: Keep it light with protein and fibre-packed options (400-500 calories).
• Snacks: If needed, allow 200-300 calories for nutritious snacks.

Once you've outlined your meals, consider using a CGM (Continuous Glucose Monitor) to make more precise adjustments and optimise your metabolic health.

Track Your Results with CGM

Want to know if your porridge choices are helping you meet your goals? A CGM can give you the insights you need. Over 12,000 members have used Vively's CGM program to improve their health and hit their targets.

Here’s how a CGM can help:

• Real-time feedback: Instantly see how your body reacts to different porridge recipes.
• Personalised insights: Learn how specific ingredients affect your blood sugar.
• Data-driven decisions: Fine-tune meal timing and portion sizes based on your glucose readings.

"Using Vively has been such an eye-opening experience! It's really helped me understand the impact of different factors (food, sleep, exercise, stress) on my glucose levels." - Nicole W

You can also track other factors like sleep and exercise alongside your porridge intake using Vively's app. Plans start at £39 per month for those who already have a CGM sensor. This complete approach can help you identify patterns that align with your weight loss and health goals.

Summary: porridge for weight loss

Porridge is a solid, research-supported option for those aiming to lose weight. A typical 50 g serving made with low-fat milk contains about 168 calories and 4 g of fibre, contributing to the recommended daily fibre intake of 30 g.

Studies show that boosting soluble fibre intake can directly assist with weight loss. For every extra 10 g of soluble fibre consumed, visceral fat decreases by about 3%. This makes porridge a great choice for managing weight, thanks to its high fibre content.

Here’s why porridge works so well:

Porridge made from traditional oats is particularly effective, offering a lower glycaemic index that helps keep energy levels stable.

To maximise these benefits, tools like continuous glucose monitors (CGMs) can provide insights into how your body responds to porridge. For instance, Vively offers a CGM program starting at £39/month, allowing you to track and adjust your meals based on blood sugar data.

For the best results, prepare porridge with water or low-fat milk and top it with protein-rich options like nuts or seeds to keep calories in check.